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Lunch: PCOS Japanese Keto Recipes: Lunch - Keto Japanese Soup
Grocery list: bone broth, shiitake mushrooms, tofu, bok choy, miso paste, soy sauce, sesame oil, ginger, garlic, green onion, sesame seeds. This recipe has a low GI due to its high fiber and protein content.
This Keto Japanese Soup is a PCOS-friendly meal that is quick and easy to prepare. It is rich in protein and fiber, which can help regulate blood sugar levels and improve insulin sensitivity. The soup also contains key nutrients such as calcium, iron, and vitamins A and C, which are beneficial for women with PCOS. The low GI of this meal aids in maintaining a stable blood sugar level, reducing PCOS symptoms and promoting overall health.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
This recipe includes superfoods such as:
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1 cup bone broth (240 ml), 1/2 cup shiitake mushrooms (50 g), 1/2 cup tofu (125 g), 1/2 cup bok choy (35 g), 1 tablespoon miso paste (18 g), 1/2 tablespoon soy sauce (9 ml), 1/2 tablespoon sesame oil (7 ml), 1/2 teaspoon grated ginger (1 g), 1/2 teaspoon minced garlic (1 g), 1 green onion (15 g), 1/2 teaspoon sesame seeds (1 g)
Instructions
1. Heat the bone broth in a pot over medium heat. 2. Add the shiitake mushrooms, tofu, and bok choy. 3. In a separate bowl, mix the miso paste with a little hot water until it becomes a smooth paste, then add it to the pot. 4. Add the soy sauce, sesame oil, ginger, and garlic. 5. Simmer for 10 minutes. 6. Garnish with green onion and sesame seeds before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 300 kcal | ||
| Fat 20 g | ||
| Carbohydrate 10 g | ||
| Protein 15 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 10.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 2 mg | ||
| Calcium 100 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 5 g | ||
| Saturated Fat 7 g | ||
| Sodium 500 mg | ||
| Sugar 3 g | ||
| Potassium 300 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 30 mg | ||
| Fiber 5 g | ||
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